Thanksgiving Every Day of Our Lives

The fall season has many of us feeling like Emily Bronte when she said “every leaf speaks bliss to me, fluttering from the autumn tree.” For those of us in the United States, this season can be summed up in crisp weather, beautiful scenery, great food, and precious time with loved ones. With the greatness of Fall amongst us and Thanksgiving right around the corner, what better time to remember all the things we are thankful for this year?

The Best Time for Gratitude to Shine

While Thanksgiving serves as our gratitude mirror once a year, science invites us to reflect on what we are thankful for on a daily basis. 2020 aside, we as Americans are stressed, with 55% of our populations experiencing daily stress, we are among the most stressed out populations in the world! Moving from one task to another, dealing with family pressures, society, and our own mental well-being can feel like a lot to juggle.

With all this going on, it is critical we make time in our days to reflect on the things that are going right in our world.  The Research shows that expressing gratitude can lower stress hormones in the body, however, there are a slew of other benefits of giving thanks on a daily basis.

A Grateful Pill to Swallow

Gratitude is a powerful medicine for us humans. Keeping a daily gratitude has the power to transform the way we see and show up in our lives. These are just a few of the side effects of this amazing prescription:

  • Gratitude improves psychological health: According to Robert Emmons, a leading researcher on gratitude, it “effectively increases happiness and reduces depression. It also plays a key role in overcoming trauma and contributes to resilience.
  • Gratitude improves physical health: According to a 2012 study, grateful people experience fewer pains and feel healthier than others. They are also more likely to take better care of their health than their ungrateful peers.
  • Gratitude helps with goal attainment: Robert Emmons’ research concludes that grateful people are strivers and make more progress towards their goals. This is speculated to be because gratefulness is an emotional regulator of goal-directed action.
  • Gratitude leads to better relationship: Countless studies have shown that those who express their appreciation for others makes acquaintances more likely to seek ongoing relationships. It also improves the quality of the relationships we currently have.

A Last Plea for Daily Gratitude

If any of us are still on the fence about hopping on the daily gratitude train, consider the story of Addison Moore (name changed to protect her identity). Addison is a 26-year-old working for a young nonprofit. Meeting her funding goals keeps her in a constant state of anxiety. For all of 2019 and much of 2020, Addison found herself in a constant state of agitation. She woke up complaining about her life, blew up at traffic daily, and found her solace in sleep.

Addison heard about the power of appreciation in a book and began a gratitude journal in may of 2020. Addison was desperate for a change and began jotting down a few things she was grateful for each morning and before dinner. Addison didn’t think it would help and struggled for things to be thankful for.

By August her mind was racing with things she felt grateful for and she reports that her anger has completely vanished. “I still get frustrated sometimes, although it is extremely rare and it doesn’t boil over into rage like it use to. A gratitude journal gave me my life back!”

Do we need any more proof before we give ourselves the gift of living like it’s Thanksgiving every day of our lives? Take it from the scientists who dedicate their time to this study and take it from Addison who did a 180 on her life. Let’s make this gratitude plunge together for Thanksgiving and beyond!

by Mona Nyree Stephens, contributing author

We invite you to discover inspiring and effective ways to care for yourself and to serve others.  Now more than ever, caring is what we all need most. Caring for our self.  Caring for others around us.  Life now demands caring, resilience and compassion like never before.  So, become a Custodian of the Caring Movement and help create the world we need right now, the world we want for our future generations.

UCA resources available to help include the Turbulent Times Resources Center,  radio show, publications and online store offering members huge discounts and always free shipping.

Silver Linings

silver lining

Silver Linings

Did I brush my teeth this morning?”  Kind of an odd question, but not an infrequent one these days as some of us stumble through our unscripted days.  We may have decided to stay in pajamas – or eat chocolate for breakfast – anything so as not to face the day ‘responsibly’.  

But as the novelty of staying home wears off, the fog can roll in and cloud our focus as well as challenge our brain.  What once seemed like an ongoing pajama party, now feels like zombie shock as reality starts to seep in. If you’re shaking your head trying to release some cobwebs, there is hope – read on.

Here’s the good news — You’re not alone!

It doesn’t matter whether you were a corporate executive, a busy store clerk, a stay-at-home mom or a retiree.  We all had ‘pre-pandemic lives’ that were pretty much on automatic pilot. Now that we’ve had to abruptly re-write our scripts, we must forgive ourselves for our baby steps, and look for the silver linings.

Silver Lining 1

It is better to be dealing with boredom, daily sacrifices and financial challenges than being sick with the virus.  We are in this together, and federal and local governing forces, employers and other Samaritans are figuring out ways to help us all get through this.

Silver Lining 2

What a great opportunity to reach out to others and offer verbal support or assistance if you are in a position to do so.  You never know how one small act of caring can make a huge difference in someone’s life. The bonus here is that an act of caring releases serotonin – a natural antidepressant – for you and the other person.

Silver Lining 3

Much to be grateful for.  Our nation’s gas stations, drug stores and grocery stores are bending over backwards to accommodate those who need to be out and about ,or shop for necessities.  These folks put themselves on the line every day to make the basics available and keep us going. Our postal carriers – firefighters – law enforcers – truck drivers – medical personnel – all are sacrificing for the good of the whole. Saying THANKS to them not only acknowledges their efforts, it reminds us how lucky we are.

Silver Lining 4

You now have the opportunity to deepen bonds by sharing your feelings with someone close to you.  It not only provides a safe platform for your personal expression, but you may also have the chance to validate what someone else might be feeling.  A win-win bonding experience created out of hidden feelings we may not ordinarily think about. 

Silver Lining 5

Take time to ‘play’.  Whatever that looks like to you.  Want to stay in your pajamas – fine!  But maybe you want to put on sunglasses and a straw hat and have a picnic on the floor.  Or make some magic in the kitchen and create a totally absurd but tasty treat. Have a pillow-duel with your spouse or fly paper airplanes.   There really is no script… just play… and have some fun!

Silver Lining 6

Perfect time to reconnect with friends or acquaintances you haven’t been in touch with.  A simple “how are you doing” can rekindle some fond memories. You might even want to resurrect the art of letter-writing.   Words formed with a pen are more connected to the heart. 

Silver Lining 7

Look at what’s going on around the earth.  Atmospheres are clearing, animals are reappearing, nature is stretching in a way she hasn’t been able to in years.  What a blessing for this planet and our future well-being. It is wise to take note of how rapidly this is occurring.  The damage caused by years and years of pollution is reversing itself at warp-speed. We are being given a second chance, and there is renewed hope that people everywhere will become more respectful of our host planet.

Silver Lining 8

Whoever thought that Israel and Palestine would come together for the sake of helping their people?  Officials from both countries are working together to coordinate efforts against COVID-19. Now ambulances from Israel are traveling to the West Bank to transport patients.  Medical workshops are being offered to the Palestinians to facilitate best practices in keeping the virus at bay. These steps of cooperation for the common good are a global miracle – a HUGE step toward peace, and a testament to the humanity in man.  

Silver Lining 9

Your fellow men and women are AWESOME!  Look how this country is pulling together – small-time manufactures retooling in record time to make respirators – homemakers making masks – restaurants staying open for take-out – distributors working night and day to keep the supply chain going.  Everyone seems to be on the same page and the compelling mindset is “we’re all in this together”.  If that isn’t an exquisite example of love for our fellow man, I don’t know what is.  As the Beatles so simply stated: 

There’s nothing you can do that can’t be done

Nothing you can sing that can’t be sung

Nothing you can say, but you can learn how to play the game

It’s easy

All you need is love

All you need is love

All you need is love, love

Love is all you need

Silver Lining 10

Now it’s your turn. Here’s where you get to choose what your silver-lining is!

We are all being called to do extraordinary things for the collective caring of our families, communities and the world in response to the unique coronavirus pandemic. Whether home bound or providing critical services, everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us. Life is going to require new routines, resilience and compassion. We invite you to join us in creating a caring movement to respond to local needs.

Would you like to read more about UCA caring resources? We have other blogs on Unified Caring Association, caring in our communities, and caring the UCA way! If you would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, YouTube, and Twitter!

Hugging for Health

Hugging for Health

Someone once said, “We should have 100 hugs a day to stay healthy.” This saying is a lot like having an apple a day. We hear stories that back this adage up: people waking up when those they love hold their hand or how important it is to hold babies as they begin their life’s journey. Touch is a powerful way to communicate with others. One article found on the Good News Network is about making physical connections with each other through hugs that conveys how much each person means to one another.

Hugs are comforting and help us flourish.

People require touch with other living beings in order to feel cared for and grow into caring individuals. In the article, Science of Kindness Shows Just How Important Hugging is for Our Mental and Physical Health, by David Fryburg, MD, “The importance of physical contact was painfully observed in the orphanages of Romania: children who were provided food—but not held or hugged—had significant developmental and socio-emotional delay accompanied by smaller brains.” The lack of touch, connection, and hugs affected how these children behaved, and the development of their brains. Similar studies have shown animals have the same underdevelopment and health issues when subjected to social isolation.

On a less extreme note, touch affects our response to daily conflicts we experience. A group of researchers interviewed 404 adults for 14 days regarding their health and any conflicts. Additionally, the researchers inquired how these adults felt emotionally and whether or not they received hugs. The people who had some form of interpersonal conflict and were hugged reported feeling happier and more grounded for the day. A bonus is that the hug helps both people involved!

Keep the Doctor Away…

On another note, research has produced “evidence that hugging may favorably influence the rate of infection from a cold as well as symptoms.” Also, hugs help reduce blood pressure and relieve stress. When we hug, we get a good boost of the love hormone oxytocin.

Hugs are not the only form of touch that helps us feel better mentally and physically. Other types of touch that share the same beneficial elements are holding hands and massage. Most of us know that massage can decrease pain related to a variety of conditions, such as back pain and migraines. “[Physical touch] affects the biochemistry that mediates pain or sadness and can also lower blood pressure, reduce cortisol, improve immune responses, stimulate the vagus nerve, and change EEG (brain wave) patterns.” One example is premature babies, where light massage for 15 minutes over a week caused a significant increase in necessary weight gain. This is a complementary study to the Romanian orphans mentioned above, where massage helps babies flourish.

Overall, we can see a clear connection between hugs, our health and happiness. The physical connection not only decreases stress but also helps nourish and heal us so we can recover and grow. It is remarkable that we naturally can help care for and heal each other. If we reach out and connect with each other, we can find ourselves to be happier and healthier. 

If we are not able to get a physical hug, there are a variety of tools that help simulate hugs, like a weighted blanket. Also, we can get a similar effect when we see images of other people hugging or a gentle touch. “This work is consistent with Envision Kindness’ own research on how images of kindness and compassion—many of which capture caring touch or hugging—are a proven and potent way to induce joy, love, optimism, and connection. Thus, by simply looking at these images, people can experience lower levels of stress and greater joy.”

Of course, viewing images of people or animals hugging needs to be rounded out by the real thing when possible. Very few things are perfect substitutes, hugs are best from those you love and have a caring connection with. A hug is a gift to someone else and to yourself.

Would you like to read more caring blogs? We have other blogs on topics on UCA benefits: Medical Bill Negotiation, Nutrition to Help Prevent Depression, and Gut-Brain Connection! If you would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, and Twitter!

Meditation Basics

Meditation Basics

Want to have a lifestyle that is more relaxing? What if we could develop a habit that will keep us rejuvenating, support healing, healthier choices, and allow us to sleep better each night? We at Unified Caring Caring Association (UCA) want to help share caring and ways for everyone to live a happy and fulfilling life. One way to set ourselves up for success is to practice mindfulness activities (A.K.A. meditation). With a clear mind, we can set effective and attainable goals. Want to learn how to start a lifestyle habit? Read on for a “how to.”

Meditation 101

For over a thousand years, meditation has been used for increasing relaxation and mental resilience. This resilience helps enhance overall well-being and health. Over the past five years the number of adults meditating in the U.S. has increased to 15.5%, and 5.5% of children are also meditating.

There are four main elements that most meditation formats have in common:

Meditation 101

Learning More

Meditation: In Depth – This is an article that gives a great summary of meditation and research on how meditation helps us free up space in our brain to be able to make better decisions. In this article is a three minute Q&A video with Dr. Amishi Jha about her definition of what mindfulness is. 

Another way to learn more about meditation is to jump in and try it out. Here are two samples of videos that UCA members have access to:

Affirmations & Meditations: Healing Body Mind Spirit

Meditation Affirmations

The Five Minute Miracle – Daily Guided Meditation

Five Minute Miracle

Meditation helps us get set for our day and going through the week with clear heads. With an open and flexible mind we can tackle the mountain of dishes in the sink and the quarterly board meeting all in the same day. When children become more adept at meditation, it can help them focus in school and allow for a boost of energy to get them through the football game. We at UCA are happy to help people build happy and healthy lives filled with gratitude and success. Meditation and mindfulness are both positive influences toward that goal.

Would you like to read more about UCA caring resources? We have other blogs on Mental Strength, How Can Mindfulness Help Us Solve Problems, and Letting Go of Being Good! If your would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, and Twitter!

Caring Cookbook

Caring Cookbook
cooking poem

Most of us love to cook with care. We gently wash the produce, plucking leaves off mint for tea, or even the act of folding whipped cream into a rich chocolate mousse bring joy into the world. With the holiday season in full swing, most of us are taking up our spatulas and pans to create scrumptious meals for ourselves and those we love. Just one trick to overcome… when will we have the time to cook a feast?! Unified Caring Association (UCA) has a solution for you! We have just put together a cookbook titled Care to Cook: Casually & Quickly. This cookbook is filled with caring recipes that are simple to make and delicious to eat!

Care to Cook Casually & Quickly

Our Goal

Nutrition is important for everyone, and can be overlooked in our busy lives. We want to  help people in our caring community plan meals to be healthier. This cookbook was created with those of us who are strapped for time. (Think about people who work two to three jobs, have families and have no time to dilly dally. Yet, they love home cooked food that is  flavorful and a delight to the pallet.) This cookbook is designed to provide recipes that are uncomplicated, yet delicious. Unified Caring Association members have access to this cookbook under the benefits tab for nutrition. AND soon to come, UCA will have a printed copy available for purchase in the Caring Community Store for all who visit to buy!

The Layout

At the beginning of the cookbook there is a short introduction and index. It is here that we can find suggestions for substitute for butter, salt, and more. Also there are suggestions for appreciation and gratitude for the food we eat. Following this is a nifty cheat-sheet for cooking times that are needed for produce, meat, poultry, etc. This sheet comes in handy at any point during a cooking adventure! Now we get into the index proper. We see a list of a variety of entrees, appetizers, desserts, and more. We just start to practically drool when we read over these recipes, and know that our caring cooks will too!

Taking a Sweet Sneak Peek

Below is a preview of one of the recipes that is in our caring cookbook, Care to Cook: Casually & Quickly. Try these candied pecans as a fun thank you holiday gift for those you care about. Whether they are your family, friends, or coworkers, they are sure to enjoy the gift given with kindness.

Candied Pecans

Whether you are heading to a party or just getting home from a long day at work, these recipes are a great way to take care of yourself and the ones you care for. We are glad to have this caring cookbook to help fuel our caring community. With the nutrition and TLC that comes from our food, we can continue sharing caring around the world.

Would you like to read more about Unified Caring Association? Caring Connection 24-7, UCA & Scholarships, How to Improve the World By Caring, and It All Starts With Self-Care are just some of our other blogs that are wonderful, quick reads. Or, check out our website to read more about Unified Caring Association memberships, caring communities, our Caring Challenge and more! We also love connecting with our followers on social media (Instagram, Tumblr, Pinterest, and Twitter) to share caring throughout the week!

Discouragement is a Queue For Something New

Discouragement is a Queue For Something New

We at Unified Caring Association (UCA) are no strangers to the chaos of life. Sometimes the chaos is overwhelming and we get lost in a sea of “things-to-do” while the world seems to be against us. Fear not, because there are ways to simplify your life through organization, mindfulness and self-care routines. 

A Caring Journey

While reading an article on https://simonsinek.com/, we were moved by the author’s (Kristen Hadeed) journey from realization to caring acts that helped them out of their slump. It all started when Kristen was at work, feeling frustrated and discouraged before a big, long team meeting. The first thing she did was to be honest about how she was feeling when asked. “I told everyone how I truly felt without sugarcoating any part of it.”

What Kristen experienced was an incredible blossoming of support via the team listening. We often forget that our peers, family and friends are here to support us with caring thoughts and acts. Kristen painted the image perfectly when she recounted that “[her] team listened. They hugged me. They helped me make sense of my feelings. They validated them.” Kristen has a super team because they took the caring two steps further. “They owned their part in what led to me feeling the way I did. They came together and created a plan to move us forward.”

Dealing With Discouraging Moments… 

Discouragement is something we all can encounter in our lives. What we do in those moments makes all the difference. Below are some suggestions that Kristen Hadeed used to achieve success in dealing with her discouragement.

Journaling

Taking the time to reflect on your day and feelings brings clarity. This clairity helps us become more in tune with our emotions (i.e. helps build emotional intelligence). “I was able to pinpoint how I was feeling last week and what was causing it.” (Kristen Hadeed)

Honesty

Being honest with others and yourself is crucial. If something is causing you to feel negative and down, one of the worst things you can do is minimize it. Stuffing feelings inside like a turkey on Thanksgiving is one of the most tragic things you can do when feeling discouraged. We can all related to Kristen when she writes, “If you pretend your feelings don’t exist and sweep them under the rug, they’ll continue to build and build and build. Eventually you’ll explode, and when you do, it won’t be pretty.” If you are honest with yourself and those around you, you are able to let go of the negative emotions, build a plan, and begin self-care efforts. Remember, no one can help you if they are not getting any communication from you. People are not mind readers.  As Kristen expressed above, her team created a caring support net for her and helped her develop a plan to dispel the discouragement.

Answers Can Come From All Around

To tie into honesty and communication, solutions can come from more than one place. We can find some within ourselves, from the people we know, or even researching online. “When we’re emotional, we’re usually not logical. When we’re too close to the problem, we’re usually not able to see a clear path forward…You invite people in, you give them a chance to make a difference, and you build trust by showing that you’re human. Asking for help is courageous.” (Kristen Hadeed) 

Reprioritize and Organize

Taking caring action is the next step. One reason we can feel discouraged is because we are over-extended. Setting up your to-do lists in sections with labels for the level of importance and how time sensitive they are. If the task is not crucial, it can wait until later. There is nothing wrong with hitting that pause button and picking that task up later. Better yet, maybe there is a way to share or delegate the task out to get it off your plate completely!

Practice Gratitude

Reflecting on how many good things happen each day is a quick and easy way to alleviate stress and get rid of discouragement. Kristen lists around ten things she is thankful for before starting the day. We can also can do this at night in the form of a gratitude journal. If ten seems to be a bit much, start with three and build from there. The consistent flood of gratitude will help reset your brain, wiring it to be more open and positive.

Refuel To Reset

Think about what energizes you. What things do you love to do that bring out your best attitude? These are different for each person. For some it is dancing, or painting, and for some others it could be meditating in a quiet forest. What ever  refuels you will help reset your emotions and energize you to maintain the caring actions that prevent discouragement.

We all get discouraged at times, but what we do in those moments is key to our success. Taking time admit and express our feelings honestly give us space to take time to build a self-care plan, act on it, and reset our minds (and lives). I  addition to our blogs, we at UCA have many tools for our UCA members to help assess their personal well-being, and build a self-care routine that will help maintain positivity and success in their lives.

We love sharing UCA caring news and resources, research, and caring acts in our community through our website and blogs. Or would like to receive more Unified Caring Association caring notes throughout the week? Follow us on: Instagram, Tumblr, Pinterest, and Twitter! We are looking forward to sharing more with you, our caring community!

Themes from Essays – Gratitude, The Little Things Count

gratitude

Themes-gratitude

Unified Caring Association (UCA) has multiple scholarships available during the year to help children with funds for schooling. Each time we read these submissions we are moved and excited, especially when we notice themes in the submissions. Recently we wrote a blog about one theme, empathy. We want to celebrate the other themes these essays touch upon, such as gratitude.

Gratitude is as gratitude does…

Gratitude is a topic we touch on often. Such as our other blogs titled Wired for Gratitude and Caring Through The Gift of Time.  In these topics we have compiled and shared information about how acts of gratitude promote self-care and caring for others. Adopting a mindset of gratitude ultimately promotes health and healthy lifestyles while encouraging others to do the same. We are bursting with joy to see that the upcoming generations are taking steps to promote gratitude in their lives and the lives they touch as well.

Nadia Finley-Gratitude -Strength From Challenges

We all have many challenges we face in our lives. How we respond during and after these challenges make a difference. UCA loves to hear when the response is with care, positivity, and gratitude. Nadia wrote a unique essay on how she is grateful for all of the challenges that have made her who she is today. Stronger, empowered, and more grateful for all that happens in her life. She shares her journey with us by speaking with emotion to someone who bullied her, moving through levels of gratitude: “Thank you! Because I realize the discrimination I suffered only made me stronger. Thank you! I learned where there is adversity, there is an opportunity to show unconditional love. Thank you! For not realizing my worth, it forced me to value my own unique beauty, without your approval. Thank you! I own this experience in pain, which in turn is more powerful than living in the illusion where you tried to keep me… Now I am grateful for my challenges.” Thank you for sharing with us Nadia, we are grateful for you, and all you do!

Faith Lovato- Gratitude, A New Perspective

“If I could change one thing in this world to make it a more caring place, I would change the way people view their lives.” This is the topic of Faith’s essay. She remarks about how most people are ‘normally’ “…ungrateful, unsatisfied, undetermined, content and unaware of how blessed they are.” Faith wants to change this and promote a new perspective on life. This is a perspective of gratitude, positivity and realizing that the little things add up. “Focus your attention to the little things in life. Because the little things are what matter in life.” Faith would like for us to stop spending time on what we lack. Exchanging that time for appreciating what we have. She echoes other comments we have read that time spent on technological devices can promote a view of lacking and unappreciation. Spending time with others, sharing your gratitude, and striving for a positive perspective on life makes all of the small things we experience add up to the larger good in our lives.

Allison Jarman- The Little Things Can Make the Biggest Impacts

Remember Faith’s essay mentions how all of the little things in life add up? Allison wrote a moving essay with the focus on “…helping people to see that we change the world by doing small things.” She tells us about her life experiences through her interactions and time spent with a friend who has down syndrome. “It always made me so happy when I would come over. My friend showed her happiness by waiting for me outside and being very grateful. With very minimal effort, I was able to show my friend that I cared and help bring her some happiness.” Allison shares that her friend’s mother too is grateful for the friendship and time spent with her daughter. This makes three direct moments of gratitude and joy. We can picture them spending time together, laughing and playing.

Allison states, “I would like to help others experience the joy and happiness I have experienced through small acts. It does not take giant acts of kindness to make the world a better place, small acts of kindness and love will make it a more caring place.”  This is wonderful to read because there is more impact when real actions support our words; a.k.a. actions can speak louder than words. Allison wants to lead by example by teaching “…others that simple things such as checking up on a friend, giving compliments and using patience while driving are all simple acts of service.” In her finishing comments she states that  “if we all worked on at least these three areas the world would be a much better place.”

quote...-sm-things

We have been so excited to share themes from our scholarships, that we wanted to take the time to say thank you to all of the applicants. We are filled with joy when we read all of your caring essays. Without a doubt gratitude is a strong way to go forward to help create a more caring world.

Want to read more about UCA and get an extra dose of positivity on you news feeds? Read our other blogs on caring, member benefits, and or follow us on social media: Pinterest, Tumblr, Twitter, and Instagram. We are looking forward to sharing more with you!

Wired for Gratitude

positive positive

Wired-for-Gratitude

We have been writing a lot about gratitude in the past month. And we wanted to continue sharing the research we have found on why gratitude is so good for our well-being. Gratitude is universal, spanning across cultures and history. We see many forms of gratitude such as giving gifts, time and status to honor to those around us.  To our surprise there was a study in 2012 by the John Templeton Foundation. It concludes “While 90% of respondents consider themselves grateful, only 52 percent of women and 44 percent of the men surveyed express gratitude on a regular basis.” These results are an eye opener to us. Based on the recent research that has been published gratitude is a key to success. Gratitude is a foundation for many other areas of our well-being. 

Positive Mind Makes for a Positive Body

When we embody gratitude we feel better and more energetic. This means that we are more likely to go out for hikes or other physical activities. We also are more likely to interact with those we love and be present throughout the day. Geoffery James comments on this in his article, Neuroscience Says Your Body and Mind Get Stronger When You Focus on This 1 Thing, “According to the Journal of Personality and Social Psychology, people who keep gratitude journals ‘reported fewer health complaints, more time exercising, and fewer symptoms of physical illness.’” (https://www.inc.com/geoffrey-james/neuroscience-says-your-body-mind-get-stronger-when-you-focus-on-this-one-thingdraft-1562273865.html?fbclid=IwAR0Q-D4cLzOmSlgYxtJTDBzl-u1s1bDStlmgOZIpJ1lnnoqgGSoQ3FHGGsQ) With this increase activity we see healthier and better sleep patterns, and reduced stress levels in those who practice more gratitude. According to a study published by National Center for Biotechnology Information“cultivating appreciation and other positive emotions showed lower levels of stress hormones [specifically] a 23 percent reduction in cortisol and 100 percent increase in DHEA/DHEAS levels.” (https://www.inc.com/geoffrey-james/neuroscience-says-your-body-mind-get-stronger-when-you-focus-on-this-one-thingdraft-1562273865.html?fbclid=IwAR0Q-D4cLzOmSlgYxtJTDBzl-u1s1bDStlmgOZIpJ1lnnoqgGSoQ3FHGGsQ) Both of these allow for a better mental capacity for handling the day and all of its challenges, as well as being key components to help heal the brain.

While we are on the subject of healthy bodies, it is important to note that having more gratitude leads to a healthier and stronger heart. Some of this can be from the increase in exercise and reduced stress levels we mention above. “A 2015 study by the American Psychological Association found that patients who kept gratitude journals for eight weeks showed reductions in levels of several inflammatory biomarkers while they wrote.” (https://www.whartonhealthcare.org/discovering_the_health)

A part of a healthy body is a healthy mind. In her article, Discovering the Health and Wellness Benefits of Gratitude, Linda Roszak Burton mentions three studies on how gratitude helps keep the mind healthy and promotes overall well-being. “A 2006 study published in Behaviour Research and Therapy found Vietnam War veterans with high levels of gratitude experienced lower rates of post-traumatic stress disorder…Stats Show Improved Mental Health – Recently published, the Journal of Research in Personality examined gratitude and grit to confer resiliency to suicide by increasing meaning in life…Emotional Well-Being – A 2007 study published in the Journal of Research in Personality found the relationship between gratitude and well-being leads to lower stress and depression and higher levels of social support.”  (https://www.whartonhealthcare.org/discovering_the_health

Gratitude and the Effects on Health at Work

One aspect of life that greatly affects gratitude and acts of gratitude is work. We can see that a leader who expresses how grateful they are will yield more productive output with happier employees. A study reported by Harvard Medical School and done by researchers at the Wharton School of the University of Pennsylvania found that “employees who were thanked by their managers made 50% more fund-raising calls than their counterparts who hadn’t heard the same token of appreciation.” We can be apply this to other industries. Just think of how wonderful the world would be in we heard more thank yous at work! This increase in productivity accompanies the idea that gratitude and appreciation creates feelings of being valued. Often when we feel valued we are in productive, healthy relationships. We also tend to have high job satisfaction, and motivation to do our best, working towards achieving the company’s goals. 

Our Bodies are Wired to be at Their Best When We Are Grateful

If we pull this all together we can see that our bodies and minds are at their best when we are maintaining gratitude throughout the day. We see an increase in healing in the mind and body. This in turn creates more energy and a drive for interaction with others. All of this leads to an increase in productivity with success shared by all. As the quote from Cicero states, “Gratitude is not only the greatest of virtues but the parent of all others.” We have access to a strong foundation of gratitude within ourselves. It is from this which all other aspects of our lives grow and thrive.

Read more UCA articles on gratitude, self-care, and well-being on our other blogs. Some examples are: Caring Through the Gift of Time, and Starting Steps to Self-Care. Thank you for reading our blog, and for being a part of a caring community! 

5 Tips That Help Better Our Lives.

If we search the internet, magazines, and television shows we often find the theme to be how to improve aspects of ourselves and our lives, a.k.a. tips for better health. It is safe to say, we often search for answers and ways to improve our lives. Not just the lives of those we know and love, but our own lives too. Below we have a handful of answers to help with our continued practices.

1.) Practice Mindfulness- Unified Caring Association’s recent blogs on mindfulness and meditation are a great resource on this. When we quiet our thoughts, we allow our minds the freedom to be creative, solve problems, and heal.

2.) Be Positive- Positivity is self-generating. We hear and experience kind acts and how they are passed along, like holding the door open for someone who in turn picks up another person’s wallet that has dropped. Think about the 2002 movie Pay It Forward, and how one kind act generated a large movement that expanded beyond the initial town.

3.) Be Kind- Kindness is often linked with positivity, and is self-generating as well. However, being kind allows for the opportunity to receive positivity. Also, being kind applies to yourself as well.  We can be hard on ourselves and kindness allows for the space, love, and patience we often overlook. If you are looking for a simple way to promote kindness in your day, check out UCA’s Caring Challenge for daily caring and kind acts.

4.) Show Gratitude- Gratitude can be shown in so many ways. We recently uploaded a blog about sharing gratitude through the gift of time and saying thank you. But there are many other ways that we can show gratitude to become better at it. One way can be by bringing a treat for your team such as cookies, fruits, etc. Another way to start recognising and brainstorming ways to show gratitude is writing down 3-5 things we are grateful for each day as a review for that day. The more consistent we are when doing this, the better we become at recognising and showing our gratitude.

5.)Smile- The most simple and tangible way to better our lives is to smile more. Smiling not only uses less muscles in our faces, it often subconsciously makes us happier. If we try to incorporate smiling in our days we will feel better and doing the four other suggestions above becomes more natural.

These five options are a great way to begin reviewing and practicing ways to better our health and lives. Once we incorporate these tips, we begin to experience the freedom of a more successful and stress-free lifestyle. We become more creative and experience more happiness in the moments we come across each and every day.

Would you like to read more about gratitude, mindfulness, how to promote better health, and Unified Caring Association? Read our other blogs and visit us at our Unified Caring Association website to learn more about caring and caring acts. We are happy you are here, and to share our experiences with you. Thank you from the Unified Caring Association Team!

Unified Caring Association- Pinterest Thankful oday to promote better health!

Caring Through the Gift of Time

Caring

What is one of the purest caring acts a person can give? Is it a job where you get money? A trip around the world? Or is it a piece of jewelry, costing a lot of money? It’s hard to say, because every person is different and perceives acts of kindness a little bit differently. But when breaking down any example of what a person has done that is an act of caring we can follow the metaphorical bread crumb trail to arrive at the core. The gift given was the gift of time. Many people today are on the go, moving from one place to the other. Their faces in smartphones with eyes scanning the pages fluttering by with the flick of a fingertip.  It has become more rare to pause and take a moment to share our gratitude with others.

In an article written by Harvey B. Simon, M.D. and published by Harvard Health Publishing, there is a great description of what the word gratitude means. “The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness (depending on the context). In some ways gratitude encompasses all of these meanings. Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible.” (https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier) We heard a great memory one time. Growing up, they were always reminded that if a person gives you five minutes or more of their time, thank them. This can be done verbally on the phone, by email, or even through “snail mail” as a written letter. (Bonus points if it is written legibly by hand). This personal touch and the gift of your time to those that have spent precious moments connecting with you goes a long way.

Acts of gratitude have been shown to have many benefits including improving your health. One such example of this is talked about in an article titled How Gratitude Changes You and Your Brain, written by Joel Wong and Joshua Brown for Greater Good Magazine, Science-Based Insights for Meaningful Life. It is here that we see a study on sharing gratitude through writing letters. What was found was that “…when [they] compared those who wrote the gratitude letters with those who didn’t, the gratitude letter writers showed greater activation in the medial prefrontal cortex when they experienced gratitude in the fMRI scanner. This is striking as this effect was found three months after the letter writing began. This indicates that simply expressing gratitude may have lasting effects on the brain. While not conclusive, this finding suggests that practicing gratitude may help train the brain to be more sensitive to the experience of gratitude down the line, and this could contribute to improved mental health over time.” (https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain)

One other note about sharing your gratitude is it is self-perpetuating and a self-fulfilling prophecy. We have spent many hours observing how others and myself are affected by the simple genuine thank you. Often there is a smile and a warming of the eyes that accompanies a thank you in return. Think about the last time you were thanked. How did that made you feel. We bet you are smiling now as you replay that memory.

Unified Caring Association has a history of promoting acts of kindness in their CARE program that helps others share their thanks and gratitude for others. One of these was in response to a natural disaster in California, where many upon many lost their homes and possessions. UCA helped with gathering of donations for the people and their families that were affected. (UCA members can read the full article HERE.) There are so many other articles like this on the UCA’s website. If you want to read more about UCA’s caring acts, there is a snapshot in Caring Actions! Also, UCA has a Caring Challenge where each day has a prompt for a caring act such as thanking someone!

How do we summarize all of this information about gratitude and taking the time to share it? By simply taking that small but important moment to say thank you. Thank you for your time, your attention, and your kindness. Your time is precious, and it is honored with gratitude.

Love our blogs and want to read more? Unified Caring Association has other caring blogs that inspire us all such as Unified Caring Association – Your Life is What We Care About!

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